Hearth Health Series: Part 2

 “Pumping the Brakes on Heart Failure” 
 Last month, we spoke about what Heart Failure looks like clinically, as well as treatment and tips. This month in the heart health series, we will also be discussing ways to manage and reduce your stress level, which is so vital to heart health. While many people think heart failure means the heart stops beating, it actually means the heart is unable to pump blood and oxygen effectively throughout the body. The disease can begin suddenly after an injury or illness, or due to a medical condition that damages the heart. Most often, heart failure develops over time, and it can be debilitating if not properly treated. 

Heart failure can be reversed if treated properly. Dr. Kanika Mody, Advanced Heart Failure Cardiologist at Hackensack University Medical Center shares warning signs of heart failure, and how to help: 

What Heart Failure Looks Like: 

1. Shortness of breath at rest or during an activity
2. Fatigue or inability to exert energy
3. Coughing or wheezing
4. Swelling and weight gain from fluid buildup in the ankles, lower legs, or abdomen
5. Nausea or loss of appetite
6. Difficulty sleeping on your back
7. Swelling in the veins of the neck
8. Frequent need to urinate

If you are experiencing any of these symptoms, consult your physician immediately. 

Do not hesitate to call 911 if you or a loved one is experiencing: 

1. Difficulty breathing
2. Chest pain
3. Fainting, sudden dizziness, or loss of consciousness 

These can be symptoms of a heart attack and require immediate emergency care. 

Heart Failure Treatment and Tips: 

The good news is that heart failure can at times be reversed. Medications can be prescribed to treat heart failure and strengthen your heart muscle, as well as reduce edema and fluid retention. Other steps you can take: 

1. Quit smoking (and vaping)
2. Reduce salt/sodium intake 
3. Increase physical activity, especially aerobic activity: WALK! 
4. Manage/reduce your stress level (Tips on stress management below)
5. Lose weight 
(Hackensack Meridian Health Winter 2024 publication) 

As a Parish Nurse, there are a few suggestions that I try to offer to individuals that I am blessed to meet and serve Christ with:

1. Every individual age 40 or above, should begin seeing a cardiologist. It is never too early to begin heart screenings, blood work (CBC and CMP, lipids levels, cholesterol screenings, and more) and echocardiograms to establish what your baseline heart health is. 

2. Everyone should begin an aerobic exercise regime, such as walking, or stationary cycling, 30-40 minutes five times per week, after clearing this activity with their physician. Having a walking partner, either a neighbor, or a fellow church member, is an excellent way to promote your daily exercise habits. 

3. Your congregations can begin walking groups, low impact exercise groups such as stretch classes, or host guest speakers on heart health, nutrition and stress management, and more! (More on nutrition and heart health in part 3 of this heart health series) 

4. Pray for one another! Encouraging one another in Christ can strengthen your perseverance to improve your health! God cares about your physical, spiritual and emotional health! 

Part 2:  Three practical habits to reduce and manage your stress and anxiety: 

1. Adopt Healthy Lifestyle Habits

When you take care of our body, your mind can usually cope better with stress and anxiety. Adopting these healthy lifestyle habits can help you manage your anxiety: 

* Regulating your sleep~ Adults need 7-9 hours of sleep on average each night to ensure your physical and emotional self can function at its best. 

*Eating a healthy diet~ We will be discussing this in part 3 of this series. For now, it is important to know that stress hormones urge you to eat foods high in fat and sugar, so resisting that urge and eating healthier foods not only helps your body, but it helps your mind as well. 

*Staying well hydrated~ drinking water throughout the day can improve your mood, and regulate and reduce headaches, which can help you cope better with stress. 

*Exercise regularly~ Start your church walking groups this Spring! 

*Limiting your alcohol intake~ Some people drink alcohol to feel calmer, but it doesn't help in the long run. Your stress and anxiety levels can actually increase as the alcohol wears off. 

2. Stay in the Present: 

Being “in the moment” can reduce stress and anxiety by limiting unhealthy thoughts or “worries”. Strategies for staying in the moment: 
* Focus on your breath when you need to calm down and count backwards from 10-1. Deep breathing works to turn off your body’s stress response. 
*Pray. Spend time in God’s Word. Attend worship regularly.
* Interact with a loved one, or a pet. 
* Play relaxing music, hymns, or play a musical instrument. 

3. Challenge your thoughts and feelings of anxiety and stress: 

It’s important to recognize that your thoughts about yourself and your circumstances are not always based on facts. 
* Dial back to the present moment and don’t try to predict the future. 
*Check your facts
* Replace negative thinking with positive thoughts. Read scripture and remain in God’s Word. 
* Keep a journal, focus on gratitude and prayer in that journal
*See a therapist. Working with a therapist can be a support system as you manage and reduce your anxiety and stress, thereby improving your heart health! You are never alone! Talk with your pastor, or church member, or loved one! 

1 Thessalonians 5:16-18
"Be joyful always; pray continually; give thanks in all circumstances, for this is God’s will for you
in Christ Jesus”.

Questions or comments please reach out to Colleen. 

In His joy and service, 

Colleen Bottcher RN, BSN, FCN 
NJ District LCMS Parish Nurse Rep. 
email: [email protected] 
Cell# 201-723-9836 

Important Phone Numbers: 

NJ Hope Line and suicide prevention: 855-654-6735
NJ Mental Health Cares 866-202-HELP
National Suicide Hotline: 800-273-8255
Emergency: 911